Chin Up Workouts

Program Content

Jenae

Type

AMRAP

WOD

Do as many pull ups as you can in a row

Pablo

Type

FOR TIME

WOD

Start on one side of the room. Do 20 burpees. Go to opposite side of room do 1 Pull up. Return to original side do 19 burpees. Go to opposite side of room do 2 pull ups. Work your way down to one Burpee and up to 20 Pull ups.

Chase

Type

FOR TIME

WOD

Run 800 M.

Do 21 Burpulls.

Run 600 M.

Do 15 Burpulls.

Run 400 M.

Do 9 Burpulls. (Burpulls: burpees pullups)

Jackelyn

Type

FOR TIME

WOD

5 Rounds of:

Max Push ups.

Max Pull ups

Felisa

Type

FOR TIME

WOD

Run 400 M.

40 Pull ups.

Run 400 M.

30 Pull ups.

Run 400 M.

20 Pull ups.

Run 400 M.

10 Pull ups

Lavina

Type

FOR TIME

WOD

Run 800.

21 Pull ups.

21 HSPU.

Run 600.

15 Pull ups.

15 HSPU.

Run 400.

9 Pull ups.

9 HSPU

Mathilde

Type

FOR TIME

WOD

3 rounds:

Run 400 M.

21 Pull ups.

12 Broad jumps

Shanna

Type

FOR TIME

WOD

5 rounds:

Shadow box 3 minutes.

50 Squats. (Can do with Max Pull ups or Max Push ups as well).

Emmaline

Type

AMRAP

WOD

With a continuously running clock do one pull up the first minute, 2 pullups the second minute, 3 pullups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Garret

Type

FOR TIME

WOD

120 pullups and 120 dips

Jenny

Type

FOR TIME

WOD

100 burpee pullups

Tanna

Type

AMRAP

WOD

As many rounds as possible in 20 minutes of: 1

5 pullups.

30 pushups.

45 squats

Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.

Lizabeth

Type

FOR TIME

WOD

50 40 30 20 10 reps of:

pullups.

ring dips.

Meghann

Type

FOR TIME

WOD

handstand pushups: 15 13 11 9 7 5 3 1.

L pullups: 1 3 5 7 9 11 13 15

Shenika

Type

FOR TIME

WOD

100 jumping jacks

100 pull ups

50 sit-ups

Rafaela

Type

FOR TIME

WOD

21 Pull-Ups

15 Chest-to-Bar Pull-Ups

9 Bar Muscle-Ups

Corina

Type

FOR TIME

WOD

30 Pull-Ups

30 Burpees

20 Pull-Ups

20 Burpees

10 Pull-Ups

10 Burpees

Johnna

Type

FOR TIME

WOD

54 Pull-Ups

54 Air Squats

54 Sit-Ups

54 Push-Ups

Kathrine

Type

FOR TIME

WOD

50-40-30-20-10 Reps for Time

Burpee

Pull-Ups

Sit-Ups

Shawna

Type

AMRAP

WOD

AMRAP in 20 minutes

5 Handstand Push-Ups

10 Pull-Ups

25 Air Squats

Homer

Type

FOR TIME

WOD

100 Air Squats

100 Sit-ups

100 Push-ups

100 Pull-ups

Doretha

Type

FOR TIME

WOD

5 Strict Handstand Push-Ups

10 Pistols

15 Strict Pull-Ups

10 Strict Handstand Push-Ups

20 Pistols

30 Strict Pull-Ups

15 Strict Handstand Push-Ups

30 Pistols

45 Strict Pull-Ups

10 Strict Handstand Push-Ups

20 Pistols

30 Strict Pull-Ups

5 Strict Handstand Push-Ups

10 Pistols

15 Strict Pull-Ups

Kelsey

Type

FOR TIME

WOD

5 Rounds for Time

20 Handstand Push-Ups

40 Pull-Ups

60 Pistols (Alternating Legs)

Janie

Type

FOR TIME

WOD

1 mile run

100 pull-ups

200 burpees

300 2-count flutter kicks

1 mile run

Abel

Type

FOR TIME

WOD

1 mile run/walk

50 Pull-ups 100 Burpees 2

00 2-count flutter kicks

1 mile run/walk

Every 6 minutes perform 9 hanging knees-to-chest (or 11 sit-ups)

Mindy

Type

FOR TIME

WOD

3 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Leonie

Type

FOR TIME

WOD

4 rounds for time of:

10 jumping pull-ups

20 knee push-ups

30 squats

Randee

Type

FOR TIME

WOD

3 Rounds for Time

21 Pull-Ups

15 Push Ups

400 meter Run

Pearl

Type

FOR TIME

WOD

5 Rounds for Time

41 Air Squats

41 Push-Ups

41 Sit-Ups

41 Pull-Ups

Pete

Type

FOR TIME

WOD

6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

800 meter Run

30 Push-Ups

Ellie

Type

FOR TIME

WOD

21 Flutter Kicks (4-count)

2100 meter Run

Then, 4 rounds of:

10 Pull-Ups

22 Sit-Ups

15 Push-Ups

11 Burpees

20 Air Squats

Era

Type

FOR TIME

WOD

200 meter Run Then, 10-9-8-7-6-5-4-3-2-1 reps of:

Pull-Ups

Push-Ups

Air Squats

Sit-Ups

Burpees

Georgianne

Type

FOR TIME

WOD

20 Rounds for Time

6 Strict Pull-Ups

20 Push-Ups

Chuck

Type

FOR TIME

WOD

21-15-9 Reps for Time

Pull-Ups

Burpees

Air Squats

Li

Type

FOT TIME

WOD

6 Rounds for Time

270 meter Run

20 Toes-to-Bars

5 Chest-to-Bar Pull-Ups

10 Plyo Push-Ups

15 Jumping Squats

Cleora

Type

FOR TIME

WOD

3 Rounds for Time

200 meter Run

100 Jumping Jacks

200 meter Run

50 Pull-Ups

200 meter Run

100 Sit-Ups

200 meter Run

100 Air Squats

200 meter Run

Alfonso

Type

FOR TIME

WOD

Buy-In: 52 Air Squats Then,

4 Rounds of:

300 meter Run

15 Navy SEAL Push-Ups

23 Sit-Ups

7 Strict Pull-Ups

Buy-Out: 52 Burpees

Nigel

Type

AMRAP

WOD

AMRAP in 15 minutes

3 Bar Muscle-Ups

6 Handstand Push-Ups

12 Alternating Pistols

Thao

Type

FOR TIME

WOD

50-40-30-19-12 reps of:

Burpees

Air Squats

Push-Ups

Sit-Ups

At the end of each round, perform:

4 Pull-Ups

154 meter Sprint

Siu

Type

FOR TIME

WOD

5 Rounds for Time

20 Air Squats

20 Pull-Ups

20 Burpees

Olinda

Type

FOR TIME

WOD

4 Rounds for Time

100 meter Airrunner Sprint

5 Burpees

10 Sit-Ups

Max Unbroken Pull-Ups

Rest 1 minute

Carmina

Type

FOR TIME

WOD

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Walking Lunges

10 Burpees

20 Push-Ups

10 Burpees

10 Pull-Ups

10 Burpees

20 Push-Ups

10 Burpees

30 Walking Lunges

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Larhonda

Type

EMOM

WOD

EMOM for 20 minutes

5 Knees-to-Chests

5 Burpees

5 Jumping Squats

Marcos

Type

FOR TIME

WOD

50 Pistols

25 Chest-to-Bar Pull-Ups

40 Pistols

20 Chest-to-Bar Pull-Ups

30 Pistols

15 Chest-to-Bar Pull-Ups

20 Pistols

10 Chest-to-Bar Pull-Ups

10 Pistols

5 Chest-to-Bar Pull-Ups

Shauna

Type

MAX REPS

WOD

For Max Reps in 10 minutes

5 minute Strict Pull-Ups

5 minute Strict Handstand Push-Ups

Melvin

Type

FOR TIME

WOD

10-9-8-7-6-5-4-3-2-1 reps of: Strict Chest-to-Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 reps of: Strict Handstand Push-Ups

Alissa

Type

FOR TIME

WOD

50 Strict Pronated Pull-Ups

50 Strict Handstand Push-Ups

30 Strict Pronated Pull-Ups

30 Strict Handstand Push-Ups

10 Strict Pronated Pull-Ups

10 Strict Handstand Push-Ups

Time Cap: 12 minutes

Adena

Type

FOR TIME

WOD

10-9-8-7-6-5-4-3-2-1 reps of: Strict Handstand Push-Ups

1-2-3-4-5-6-7-8-9-10 reps of: Burpee to Pull-Ups

Sharie

Type

AMRAP

WOD

AMRAP in 11 minutes

11 Burpees Over the Bar

18 Pull-Ups

Lottie

Type

FOR TIME

WOD

10,000 meter Run

Rest 4 minutes

Then, complete: 5,000 meter Run

100 Burpee Pull-Ups

Adell

Type

FOR TIME

WOD

10 Rounds for Time

25 Pull-Ups

25 Push-Ups

25 Sit-Ups

25 Air Squats

Time Cap: 30 minutes

Tanna

Type

FOR TIME

WOD

800 meter Run

28 Strict Pull-Ups

800 meter Run

28 Strict Pull-Ups

Charolette

Type

FOR TIME

WOD

6 km Run

60 Burpee Pull-Ups

Omer

Type

FOR TIME

WOD

50 Strict Pull-Ups

100 Hand-Release Push-Ups

5 km Run

Lawana

Type

FOR TIME

WOD

5 rounds

1 minute per station.

Pullups (any variety or scale up to muscle ups)

Shoulder to overhead (odd objects encouraged..log, axle, kb’s, db’s).

Burpees

2 minute rest after round 1.

90 second rest after round 2.

60 second rest after round 3.

30 second rest after round 4.

*Post total burpees per round on whiteboard.

Jean

Type

FOR TIME

WOD

Buy In:

On the minute for 10 minutes Strict Pull-Ups

10 Air Squats

Scale Up: L-Pull-Ups or Bar Muscle Ups or Ring Muscle Ups

WOD:

5 Rounds:

200M Run

15 Burpees

Rest 2 Minutes

Scale Up: 6″ Target Burpees

Dione

Type

FOR TIME

WOD

Buy In:

3 Rounds:

3-5 Strict Pull-Ups

3-5 Strict Chin-Ups

WOD:

5 Rounds for time:

200M Run

10 Handstand Push-Ups

Carl

Type

FOR TIME

WOD

3 rounds of:

Run 800m.

50 pullups

Cortez

Type

FOR TIME

WOD

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Valentin

Type

FOR TIME

WOD

5 Pull-Ups

10 Push-Ups

15 Air Squats

Thresa

Type

FOR TIME

WOD

20 Pull-Ups

30 Push-Ups 40 Sit-Ups

50 Air Squats

3 minutes Rest

Cory

Type

FOR TIME

WOD

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Letitia

Type

FOR TIME

WOD

3 rounds of:

Run 800m.

50 pullups

Claribel

Type

FOR TIME

WOD

7 rounds of:

10 One legged squats, alternating. 12 ring dips. 15 pullups

Tracey

Type

FOR TIME

WOD

10 rounds of:

12 burpees. 12 pullups

Alejandrina

Type

AMRAP

WOD

10 Min Amrap.

10 Pistols (5e/s).

5 Pull Ups.

Khalilah

Type

FOR TIME

WOD

1 mile run.

100 pull ups.

200 press ups.

300 squats.

1 mile run

Charisse

Type

FOR TIME

WOD

10 rounds for time of:

12 Burpees to a target.

10 Chin Ups.

Complete your burpees under pull.

Nicholas

Type

FOR TIME

WOD

400 meter Run

20 Chest-to-Bar Pull-Ups

Run 400 meter

20 Chest-to-Bar Pull-Ups

Run 400 meter

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

Wilfredo

Type

FOR TIME

WOD

400 meter Run

12 Pull-Ups

Glendora

Type

EMOM

WOD

EMOM for 30 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

Note

Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.

Season

Type

AMRAP

WOD

AMRAP in 12 minutes

50 Air Squats

30 Push-Ups

15 Pull-Ups

Mignon

Type

FOR TIME

WOD

1 mile Run

60 Burpee Pull-Ups

800 meter Run

30 Burpee Pull-Ups

400 meter Run

15 Burpee Pull-Ups

Theressa

Type

FOR TIME

WOD

10 mile Run

150 Burpee Pull-Ups

Note

With a running clock, as fast as possible complete 10 mile Run and 150 Burpee Pull-Ups. Partition the Run and Burpee Pull-Ups as needed. Score is the time on the clock when the workout is completed.

Kathryn

Type

FOR TIME

WOD

Four Tabatas in 16 minutes

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Air Squats

Note

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.

Buck

Type

FOR TIME

WOD

10 Rounds For Time

150 Meter Run

7 Chest-to-Bar Pull-Ups

7 Handstand Push-Ups

Betsey

Type

FOR TIME

WOD

3 Rounds For Time

20 L-Pull-Ups

30 Toes-to-Bars

40 Burpees

800 meter Run

Bridgette

Type

FOR TIME

WOD

4 Round For Time

10 L-Pull-Ups

15 Push-Ups

15 Chest-to-Bar Pull-Ups

15 Push-Ups

20 Pull-Ups

15 Push-Ups

Aja

Type

FOR TIME

WOD

4 Rounds For Time

800 meter Run

40 Pull-Ups

70 Push-Ups

Veronika

Type

FOR TIME

WOD

5 mile run

6 minute Plank Hold (cumulative)

20 Burpee Pull-Ups

160 Walking Lunges

64 Push-Ups

64 Sit-Ups

Elanor

Type

FOR TIME

WOD

1 mile Run

100 Chest-to-Bar Pull-Ups

200 Burpees

300 2-count Flutter Kicks

1 mile Run

Every 6 minutes perform:

9 Toes-to-Bars or 11 Sit-Ups

Isabella

Type

FOR TIME

WOD

4 Rounds for Time

400 meter Run

65 Air Squats

35 Burpee Pull-Ups

Valencia

Type

FOR TIME

WOD

100 pull ups

100 pushups

100 squats

100 sit-ups

Candie

Type

FOR TIME

WOD

20 min jog

Then 3 rounds of:

5 pull ups, 10 pushups, 15 air squats.

Hollis

Type

FOR TIME

WOD

100 pull ups

1-mile run

Clora

Type

FOR TIME

WOD

100 pull ups

100 pushups

Run, 5 miles

Kiyoko

Type

FOR TIME

WOD

Do 100 Pushups

100 Pullups